Dedham Health

Dress For Success!

By Julie Messinger
DHAC Exercise Physiologist 

With fall underway and winter nearby, this is a perfect time to change up your work out gear. Changing up my work out clothes always makes me more motivated to work out. I like to feel comfortable and trendy.

When shopping for your gear, keep the concept of layering in mind. I find that in the fall and winter, I like to wear warm clothes that also allow my skin to breathe. A warm and breathable choice could be a light-weight long sleeve shirt or a light-weight zip up. If you are working out inside, consider a tank top under the long sleeve.

In the fall and winter I tend to wear capris over shorts. If you’re planning on wearing capris or even pants, it’s important to look for the right kind to provide comfort during your work out. Look for capris or pants that are chafe free and offer support. Make sure they are not too baggy; as you want to be able to move around freely.

If you’re like me, look for bright colors! Find clothing in fun colors that will keep you upbeat and energetic. Bright orange, pink, purple, green or blue are some good colors to look out for.

If you need some extra motivation this fall, go shopping for some new clothes. Treat yourself to a couple new outfits and get moving! You can still stay warm and look good. Happy shopping!

Conquer Your Weight Loss Plateau

By Shane Yeomans
DHAC Exercise Physiologist

Have you hit a plateau in your weight loss goals? How about strength and muscle increases? Metabolic Resistance Training, or MRT, could be just the change you need to get over that hump.

MRT is a form of High Intensity Interval Training. This type of exercise challenges both your cardiovascular and muscular systems by increasing heart rate along with doing weight lifting exercises.

MRT usually involves compound exercises (think Bench Press, Squat, Clean and Press) and occasionally cardiovascular exercises done in a superset or circuit fashion with as little rest as possible until you finish that set. This increases fatigue and makes muscles work harder. Studies have shown MRT workouts can burn up to twice the amount of calories as a “regular” workout and can keep your metabolism elevated for as much as 48 hours following exercise.

Our newest piece of machinery, the Synrgy Trainer, is quickly becoming one of my personal favorite pieces in the fitness center. This is a very good space to do a MRT workout. Many seem to be a little intimidated when first looking at it because there are several attachments that people may have never seen or used before. Once you give it a try, it may become your favorite machine as well.

Here is a sample MRT workout:

Perform 3 sets of the following circuit. Complete each exercise 1-6 without rest.

1. 2 handed Kettlebell Swings - x20
2. Wall-Balls - x20
3. Burpees – x15
4. Renegade Rows – x10 each arm (pushup with 1 dumbbell or kettlebell in each hand, at the top of the pushup perform a 1 arm row)
5. Pullups – to exhaustion
6. Lateral med ball tosses off wall – x10 each side

If you are looking for a new challenge or have any questions feel free to schedule an appointment with myself or another member of the fitness staff.

Ladies... This Lecture Is For You

70% of women will develop uterine fibroids during their life. Of those, up to a quarter will have symptoms, such as heavy/prolonged periods, pelvic pain/pressure or increased urinary frequency or urgency.

Surgical removal of the uterus (hysterectomy) or removal of the fibroids (myomectomy) are nolonger the only treament options for this disease.

Uterine fibroid embolization (UFE) is a very effective, minimally-invasive treatment, with a success rate of 90%. UFE does not involve cutting or stitching, therefore there are no abdominal scars, and patients are able to return to work much earlier than after surgery.

Please come to our presentation at Dedham Health to learn more about this great treatment alternative for uterine fibroids. It will be held on Tuesday, September 11 from 6:30 - 7:30 PM.

The discussion will explain in detail how this treatment works, how it compares to traditional surgery, and which patients can benefit from it.

Sightly Veins - More Than Cosmetics

Do you have visible varicose or spider veins on your legs that you would like to treat? Has sclerotherapy treatment failed in treating these veins?

Visible veins that people like to treat are often “fed by” veins that are not working properly deeper under skin (this condition is called venous insufficiency). These deeper veins can only be seen with ultrasound and are not visible to the naked eye. In cases where there is an underlying problem, cosmetic treatment with sclerotherapy will fail. Besides disappointment, this results in wasted time and out-of-pocket expense for the patient. In some situations, treatment with sclerotherapy can be unsafe if the underlying anatomy of the veins is unknown.

About a year ago, Mass Vein Care started offering free ultrasound screenings to people interested in treatment options for their veins. These free screenings involve checking for venous insufficiency with ultrasound and at that visit people learn what treatment options are best for their veins. These free screenings have also been helpful to people that have had symptoms of aching, heaviness, and throbbing in their legs, which can be symptoms of venous insufficiency, but no visible varicose veins.

Mass Vein Care continues to offer these free screenings at Dedham Health and Athletic Complex on Tuesdays by appointment. If you are interested in booking a free screening, call 866-442-7796 or stop by Dedham Health and Athletic Complex on a Tuesday.

Good Luck to our DHAC Tough Mudders!

By Jason Laporte
DHAC Exercise Physiologist

This Sunday, May 6th, I’ll be participating in my first “Tough Mudder” event. The Tough Mudder is a 10-mile obstacle course at Mount Snow in Vermont. All proceeds go to the Wounded-Warrior project which aids injured soldiers returning from combat.  

I encourage you to check out this video just so that you can see exactly what I’ve gotten myself into. The good news is that I won’t be alone. Fitness staff members Guy, Curtis, and Brittanie will be joining me, and DHAC Membership Representatives Jesse and Tim will be participating as well.

I’ve never done an event quite like this before. Have any of you? If so, do you have any advice for the DHAC team? From the looks of the video, we will need all the help we can get. And I’ll be sure to let you know how it goes – assuming that I survive.

Wish us luck! 

 

Ask the Trainer: When Should I Buy New Sneakers?

By Dodi Herk
DHAC Exercise Physiologist & Asst. Fitness Director

Many people ask when they should buy new sneakers. This is always good to know because worn out sneakers can set you up for injury due to loss of shock absorption and usually stability is compromised.

There are a few factors that determine the answer to this question:  Weight of person, style of runner/walker, surface, and average miles per week.  The latter is the most common used to determine when to change your sneakers.  You should change sneakers about every 300-500 miles.  The best way to track this is to keep a training log of miles per week.  

It is also important to track how you feel physically after each run/walk.  In some cases, you may need to change your sneakers more or less often than the suggested 300-500 miles.  For example, if you feel knee or shin pain on a regular basis you may need to change you sneakers more often than the average runner/walker.

Buying new sneakers can become a little pricey, especially if you put a lot of miles on quickly. Here are some suggestions on how to extend the life of your sneakers.  

• Alternate between 2 pairs of sneakers allows the foam in the midsoles to fully recover.  
• Also, do not leave sneakers in direct sunlight as this can soften the sneakers glue.  Store them in a cool dry place. 

Change is good!

By Sarah Caracciolo
DHAC Assistant Fitness Director

We change our clocks, we change our clothes, and we change our attitudes at the beginning of a new season….should we change our fitness routine? Yes!

Spring is on the way and soon enough we will be shedding the layers of our winter wardrobe. You cannot avoid those tank tops and bathing suits for much longer! Well, I suppose you could, but you may feel a bit out of place at the beach in jeans and a baggy sweatshirt! Don’t run away from the warm weather because you aren’t “beach body ready” instead, run to the gym to get ready! 

On the other hand, if you’ve been coming to the gym, but have been doing the same routine over and over week after week, now’s the time to shake things up a bit. If you are mentally sick and tired of the same six machines that you have been doing for the past few weeks trust me, your body is physically sick and tired of it! It is begging you for a change. This will lead to results!

Come on in to the fitness center and meet with one of our exercise physiologists for a re-vamp to your program. It could even be just swapping out one or two exercises or adding one new group fitness class to your routine. Changing your program, big or small, is always a good thing so say goodbye to your baggy clothes and hello to your new workout! You’ll look and feel amazing! 

 

What's Going On?

By DHAC Staff

Many people have been inquiring about the stairway by the front desk. These stairs lead to an new area we are building for an interactive laser tag arena for birthday parties. Our innovative laser tag technology creates a Disney-like experience, uniquely involving game-play and a light and sound show! 

The area right next to the stairway is where we are expanding and updating our theatre to attract larger venues.  

We have also improved our family viewing area by allowing families to be close to the action. This creates a more customer friendly lobby!

We know you will enjoy these improvements, and we appreciate your patience as we work to improve your DHAC experience!

The Fitness Time Life Scramble

By Sarah L. Caracciolo
DHAC Assistant Fitness Director

The alarm clock goes off and I hit snooze twice. I finally roll out of bed, stumble to the coffee maker and brew my first cup. Immediately upon smelling the sweet scent of “awake” I am transformed into go mode. Let my day begin!

On my way to work, my brain churns with everything I need to get done. Nine long hours later, I have done just about all I can do in one day. I am mentally drained, physically exhausted, and I jump into my car with one destination in mind - HOME. When I arrive at home, I repeat the same process that I did at work, a carefully calculated list of chores, laundry, dinner, and if I’m lucky, the evening news. I set my alarm clock, grumble about the lack of hours in a day and prepare to do the same exact thing tomorrow.

Like a puzzle in a kid’s magazine, can you find what’s missing in my story? Odds are my story is your story. Maybe there are a few differences: kids, errands, appointments, etc. but the plot is the same. We are still missing one thing: EXERCISE. I forgot to exercise. Whatever, I didn’t have the time today. Does this sound familiar?

My story cannot end like this and neither should yours. Can you imagine pulling a muscle while doing the laundry? Do you notice how out of breath you become while playing with your kids or grandkids? Can you figure out how many projects you’ve put off because you were just too weak to perform them? 

These three common examples can each be helped by three components of fitness. Flexibility, cardiovascular, and strength training. 20-minutes of each equals 60-minutes of your day. Just start with three days a week. That’s only three hours out of 112 waking hours per week (yes, I gave you eight hours of sleep a night!). A small commitment when you think about all the benefits. 

If you don’t have the time to be sick or out of commission, you had better make the time to exercise. Maybe that sounds a little emphatic, but it’s true. If I pull my lower back doing the laundry, I’m out of commission for a lot longer than three hours. That doesn’t even include any rehab time or how much longer it takes to complete everyday tasks.

Not only does a small commitment to exercise make my life easier, but it also makes me stronger, and at reduced risk for numerous diseases, ailments, and conditions. I feel better, have increased energy and decreased stress. In short, I have a better quality of life. 

I once heard someone say “This one life we have is it. This is NOT a dress rehearsal.” I choose to spend this one life feeling great, agile, mobile, able, fit, and happy. The question is will you join me? 

Osteoarthritis and the Exercise Prescription

By Curtis Child
DHAC Exercise Physiologist 

Osteoarthritis (DJD) is the most common and most frequentlty disabiling of the joint disorders. OA begins in your 30s and peaks between 40-60 years of age. By 40 years of age, 90% of the population have degenerative joint changes in their weight bearing joints, even though symptoms are usually absent.  50% to 80% percent of the elderly population have OA. OA effects an estimated 26.9 million US adults while 409,000 hospitalization where accounted for as a primary diagnosis in 1997. OA of the knee is 1 of 5 leading causes of disability among non-institutionalized adults.

Some risk factors for osteoarthritis include age, obesity, previous joint damage, frequent occupational or recreational repetitive use, and plain old genetics. Symptoms include pain, morning stiffness, instability or buckling, limitation of motion and locking of a joint. 
OA often occurs in weight bearing joints (hips, knees, cervical and lumbar spine) and in the fingers and knuckles. There are no medical treatments that stop the degenerative process. But preventive measure can slow down the progress.

Certain over the counter medications, such as acetaminophen (Tylenol), NSAIDs (Advil, Aleve) and other prescription medications can alleviate the symptoms of osteoarthritis. So can the exercise prescription. 

What is the exercise prescription – just what it sounds like! Daily exercise prevents early cartilage degeneration and maintains normal articular cartilage. By combining strength training and low impact aerobic exercise you can slow arthritic progression and reduce pain – all without a single pill! Of course, results will vary for everyone, and we’re not telling you to forego medical treatment. But you just might be surprised at how much better exercise makes you feel. 

Never exercised before? No worries! DHAC caters to fitness enthusiasts and newbies alike.  Visit us to learn more!